Pulling Into the Station

10 of us convened for a cold morning of weighted station work at Renegade

The Thang

Mosey to the bus lane, weights in tow

While we did COP, each PAX took a turn carrying a sandbag down the bus lane and back

COP:

  • SSH
  • J-Lo
  • Flutter
  • Big boy situps
  • (Jeff) Imperial Walkers
  • Merkins
  • Squats
  • Macarenas
  • Lunges
  • Plank

Next, we manned the stations with various weights.  Exercises completed on a 60 second burnout with 30 seconds to rotate.

  • goblet squats
  • curls
  • tricep extensions
  • squats
  • front raises (elbows locked)
  • bent over rows
  • overhead press
  • lawnmower pulls
  • etc.

Two rounds of suicides and then home

COT

Naked Man Moleskin

Out of character for me, we hardly did any running this workout.  It’s good to switch up the style sometimes…and keep the PAX guessing

Yogi and Siri showed off their wheels during suicides

Announcements

Prayer breakfast is Tuesday.  Sign up yourself and bring a friend.  The goal of this is to become a true community-wide event.  Swerve will be speaking this month and he told me he was PSYCHED about it.  He’ll bring his A-game.  Let’s get out there and support him.  Registration required if you want to eat.  Here’s the link: bit.ly/f3mensprayerbreakfast

Prayer Requests

Siri’s father as diagnosis and treatment plans are ironed out

Clay and Jenna Caldwell and their preemie baby in the NICU

Don’t forget to spay and neuter your pets,

Cow Tipper

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